Warmup
bike 1 min runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk, high kicks back, Banded monster walk down + banded side to side back
Skill Work
"A. Bench Press
5x50, 4x60, 3x70, 2x80, 1x90 +2
B. Bulgarian Split Squats - 3sets x 5reps ea leg (add load)
WOD
4RFT
30 Russian KB Swings (53/35)
20 HR Push-Ups
10 Box Jumps (24/20)
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Front Squat
a. 6x3 build to 80%
b. 6x6 hrpu close grip
WOD
For Time:
9 Cleans 135/95
6 Burpees over the bar
18/15 Cal Bike
6 Cleans 155/105
6 Burpees over the bar
15/12 Cal Bike
3 Cleans 175/125
6 Burpees over the bar
12/9 Cal Bike
1 Cleans 195/145
6 Burpees over the bar
9/6 Cal Bike
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
EMPTY BARBELL:
3x hang pull, 3x hang pull + elbows high and outside, 3x high hang pull, elbows high and outside, strong turnover.
squat balance to 2"", 4"", 6"" past parallel
Strength / Skill
Snatch Complex: - 8min EMOM
Odd: 1 Power Snatch + 2 OHS; Drop the bar, then 1 Squat Snatch
Even: Rest and add weight
Start lite and build with control
WOD
Teams of 2
6 rds (each)
22 Wall Balls (20/14)
16 T2B
6 Squat Snatch (115/75)
* You Go, I Go *
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill/Stamina
HS Walk / HS Hold Practice:
Complete 4 rounds, 2 rds each - rest as needed after each round
250/200m row + 25’ HS Walk or 50' Bear Crawl
250/200m row + 7 second HS Hold, then, + 3 HS Neg
(Try Free Standing HS Holds first)
WOD
For Time:
21-15-9
Pull Ups
Box Jump Overs 24/10
directly into:
9-6-3
Deficit HSPU
Devil Presses 50/35
